Wednesday, 1/9 WOD "Donkey Kong"

Strength:
Back Squat
Every 90 Sec.
-3 Reps @ 80% of 1RM
-3 Reps @ 80%
-2 Reps @ 90%
-2 Reps @ 90%
-1 Rep @ 100%
-1 Rep @ 100%
WOD:
“Donkey Kong”
For Time:
21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 20/18” step ups
60+: 20/18” step ups, 35/25lb
Competition: 70/53lb, 30/24”
Endurance: Finish, rest 2 Min. and run 5k for time